Knee Pain While Running
Running remains an incredibly popular sport, yet it also comes with its fair share of injuries. Whether you're a novice or a seasoned runner, injuries can lurk around the corner. We're here to provide you with more information on the onset of knee pain while running and what you can do about it. Read on for details.
What is Knee Pain While Running?
Knee pain during or after running is often referred to as runner's knee or patellofemoral pain syndrome. It occurs due to overuse during running, resulting in pain on the outside of your knee. This pain is caused by a tendon running along the side of your thigh, attaching just below the knee to the lower leg.
Causes of Knee Pain While Running
Several factors can contribute to knee pain while running, often involving multiple aspects such as gait, training regimen, muscle strength, and footwear. Here are the most common causes:
- Running on excessively hard or consistent surfaces can lead to knee pain.
- Wearing incorrect or worn-out shoes can significantly contribute to knee pain while running. It's crucial to have running shoes that provide adequate support and stability.
- Poor running technique can cause knee pain. Persisting with improper form can exacerbate the issue.
- Structural abnormalities, such as high or flat arches, knock-knees, or leg length discrepancy, can result in the misalignment of the kneecap.
- Weak gluteal and/or thigh muscles can be a significant contributor to knee pain. If these muscles are weak or weakened, running may cause your hips to drop, tilting the pelvis and inwardly rotating the knee, increasing strain on the tendon.
Insufficient core stability can lead to compromised control over leg movements while running.
- Overexertion and rapid progression in mileage or intensity can lead to knee overuse injuries. It's crucial to gradually increase mileage and training intensity.
Symptoms of Knee Pain While Running
Several symptoms may manifest when experiencing knee pain while running. The most common ones include:
- Knee pain
- Stiffness in the knee
- Swelling of the knee
- Cracking or clicking noises in the knee
Diagnosis of Knee Pain While Running
The diagnosis of knee pain while running is typically made by a physician or physiotherapist. They will examine your knee and inquire about your symptoms. In some cases, further investigations such as X-rays, MRI, or CT scans may be necessary.
Effective Treatments for Knee Pain While Running
Various treatments can help alleviate knee pain while running. Here are some options:
- The RICE Method: Rest, Ice, Compression, and Elevation. Initially, rest as much as possible. Then, apply ice to the knee. You can wear a CASS Knee Brace with Gel pack for compression, support and convenient sustainable cooling therapy. Finally, elevate your leg.
- If the pain is severe, over-the-counter pain relievers like paracetamol or nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, diclofenac, or naproxen can be taken.
- A physiotherapist can assist by massaging surrounding muscles, adjusting training loads, and stretching the muscles and tendons. They can also help develop a structured training plan to prevent the recurrence of the injury.
Preventing Knee Pain While Running
Several measures can be taken to prevent knee pain while running. Here are some tips:
- Start gradually and build your running routine slowly.
- Ensure you're wearing the right running shoes. Worn-out or incorrect shoes can play a significant role in knee pain while running.
- Focus on improving strength and stability, particularly in the core muscles.
- Listen to your body, and if you experience pain, stop running. Pain is a clear sign of overexertion.
Knee Care After Running
Use the CASS Knee Brace with Gel Pack after every activity to allow the knee to recover comfortably without difficult ice cube techniques and inconvenient manoeuvres. Order your CASS Brace today.
